Cluster Beans Benefits, Nutritional Profile, Culinary Advantages And Recipes

Cluster beans are a versatile vegetable that is full of nutrients and deliver a dozen health benefits. Cluster beans or Guar or Gawar beans scientifically known as Cyamopsis tetragonoloba, are a lesser-known yet highly nutritious vegetable that has been gaining attention for its potential health benefits.

Nutritional Profile of Cluster Beans

Nutrient	Amount
Calories	35 kcal
Fats	31 g
Carbohydrates	31 g
Protein	3 g
Fiber	7 g
Sugars	2 g
Vitamin A	200 IU
Vitamin C	3 mg
Calcium	156 mg
Iron	96 mg

Cluster Beans Benefits, Nutritional Profile, Culinary Advantages And Recipes

There are numerous cluster beans benefits, some of them are as follows:

Helps in Weight Management

Incorporating cluster beans into a balanced diet can support weight management efforts. The high fibre and protein content in these beans promote satiety, keeping you feeling fuller for longer periods and reducing overall calories and fat, making them a nutritious choice for those looking to maintain a healthy weight.

Defending Diabetes (Regulating Blood Sugar)

For individuals managing diabetes or seeking to regulate blood sugar levels, incorporating cluster beans into their diet may prove beneficial. These beans have a low glycemic index, meaning they cause a gradual rise in blood sugar levels, which can help prevent spikes and crashes. Furthermore, the soluble fibre found in cluster beans slows down the absorption of glucose, contributing to improved glycemic control. 

Also Read: 12 Healthy And Delicious Fruits For Weight Gain

Heart health

Maintaining cardiovascular health is paramount for overall well-being, and cluster beans can play a role in achieving this goal. Their high fibre and potassium content aid in lowering cholesterol levels and regulating blood pressure, thereby reducing the risk of heart disease and stroke.

Additionally, cluster beans are low in saturated fat and there are various ways to enjoy the cluster beans benefits. They can be streamed, stir-fried, or added to soups, stews, and curries. Cluster beans pair well with a variety of spices and seasonings, enhancing their flavour and nutritional profile. To maximize cluster beans benefits, it’s best to consume them as part of a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean protein.

Fostering Bone Health

The Guar beans or cluster beans are packed with calcium, an essential mineral that plays a key role in bolstering bone strength and reducing the risk of bone thinning. Additionally, these beans are rich in phosphorus, another vital nutrient that supports the reinforcement of bones, thereby promoting overall bone wellness.

Also Read: 10 Surprising Halim Seeds Benefits You Need To Know

Cluster beans during pregnancy

Cluster beans are a great source of iron and calcium, essential minerals that pregnant women often need more of to meet their increased requirements. This nutritious vegetable is packed with a significant amount of folic acid, which plays a crucial role in safeguarding the unborn baby against many types of birth defects and also tackles several health concerns related to pregnancy. Additionally, these beans contain Vitamin K, which is beneficial for strengthening bones and supports the healthy growth of the fetus.

Cluster Beans Benefits Eye Health

The nutrient Vitamin A, found in cluster beans, is essential for keeping our eyes healthy and safeguarding them from various eye problems. By including cluster beans in your meals, you can help boost the health of your eyes and prevent vision-related issues, highlighting the significance of these beans for a healthy diet.

Also Read: Amazing Persimmon Fruit Benefits For Reducing Bad Cholesterol

Boosting the body’s defence system

Cluster beans contain vitamin C, which plays a crucial role in improving the way your body’s defence system works. This helps you fight off sickness and infections more effectively. Making cluster beans a part of your daily diet can make your immune system stronger.

A Potential Ally Against Bacterias and Diseases

Research has found that extracts from cluster beans can fight against harmful bacteria such as Salmonella typhimurium and Escherichia coli. This suggests that cluster beans benefits might help treat infections caused by these bacteria, although more studies are needed. Additionally, studies involving animals have looked into how cluster beans might help with asthma. In guinea pigs, cluster beans have been shown to lower the indicators associated with asthma.

Also Read: 10 Amazing Health Benefits Of Pear You Must Know

Remedy for Easing Stomach Ulcers

Cluster beans benefits help in healing the severity of stomach damage that stress can cause. It might also boost the strength of the stomach’s protective layer, offering a shield for the inner surface of the stomach. Additionally, cluster beans might assist in lowering the swelling linked to ulcers, potentially aiding in the healing process. These advantages have been observed in scientific research. Yet, there’s a lack of sufficient studies confirming these effects in people. If you’re dealing with stomach ulcers or any stomach-related issues, it’s important to talk to your doctor and get the right treatment.

Boost Your Skin’s Glow Naturally

Rich in vitamins C and A, cluster beans are a natural boon for achieving radiant and clear skin. They help protect the skin from damage caused by oxidative stress from the sun’s harmful ultraviolet rays, which can lead to early signs of ageing such as wrinkles, spots, fine lines, and dark circles. By incorporating cluster beans into your diet, you can help safeguard your skin and maintain its youthful appearance.

Also Read: Amazing Persimmon Fruit Benefits For Reducing Bad Cholesterol

Note: Children, older adults, and pregnant women are advised to eat cluster beans with care, as consuming them in large amounts might not be beneficial and could lead to adverse effects. These groups need to regulate their intake of cluster beans to avoid any potential negative outcomes.

How To Add Cluster Beans Benefits to our daily lives

The cluster beans are usually consumed as Sabji or with Daal in Indian Households, but to make it more accessible some of the following can be followed:

Snacks: Roast cluster beans with a sprinkle of salt and your preferred seasonings for healthy and crunchy snack options.

Curries: Add cluster beans to curries, stews, or soups for an extra boost of nutrients and texture.

Salads: Blanch or steam cluster beans and toss them into salads with other vegetables for a crunchy and nutritious addition.

Recipe For Cluster Bean Stir Fry

It’s easy to incorporate cluster bean benefits into your diet by including them in your culinary dishes. And here is s recipe for Cluster Bean Stir Fry.

Masala Mix:

• Red Chilies (7-8 units): To add the heat
• Poppy Seeds (1 tablespoon): For a bit of texture and nuttiness
• Dry Coconut (1 tablespoon): To add a subtle sweetness and thickness to the masala
• A pinch of Salt: To enhance the flavours

Ingredients:

• 500 grams of Cluster Beans (the star of the dish)
• Oil (2 teaspoons): To sauté and mix
• Chopped Onions (3/4 cup): To add sweetness and body
• Green Chilies (3): For an extra kick of heat
• Salt (as per the taste): For seasoning
• Turmeric (¼ teaspoon): For colour and a mild, earthy flavour.
• Ginger Garlic Paste (1 teaspoon): For depth and aroma.
• Garam Masala (1/8 teaspoon): To bring warmth and complexity.
• Coriander Leaves: For garnishing

The MOM (Method of making):

1. Begin by removing the fibrous strings along the sides of the cluster beans. Then, chop them into smaller segments and rinse them thoroughly under water to clean them.
2. Next, boil the cluster beans in water until they are about 80% cooked. Once done, drain the water and let the beans cool down.
3. Now, Create a fine powder by grinding the masala spices together. Heat some oil in a frying pan, then add chopped onions and green chillies. Cook these until the onions become tender and translucent.
4. Introduce ginger and garlic paste into the pan and continue to sauté until the raw aroma disappears.
5. Sprinkle salt and turmeric powder over the partially cooked cluster beans and stir-fry until they appear less moist.
6. Incorporate the ground masala and fresh coriander leaves into the mix, ensuring the beans are evenly coated. Cover the pan and let it cook on a medium heat for 15 minutes. Remember to stir occasionally to prevent sticking.
7. As a final touch, sprinkle some garam masala over the beans, mix well, and then turn off the heat.

This dish is best served warm, accompanied by steaming rice or fresh rotis for a satisfying meal.

Conclusion

All in all, we can say that cluster beans are not only a delicious addition to your culinary repertoire but also offer a multitude of health benefits. Whether you’re looking to improve your digestive health, regulate blood sugar levels, or support heart health, incorporating cluster beans into your diet can be a simple yet effective way to enhance your overall well-being.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your doctor for more information. BeatoApp does not claim responsibility for this information.

Throw out your non-verified glucometer and try the BeatO clinically approved smart glucometer kit. Check your blood sugar level instantly. Try out the BeatO diabetes care program for a more organized healthcare routine. 

Looking for a seasoned diabetologist? Choose Dr. Navneet Agarwal, an expert with 25+ years of experience. His specialisation in diabetology and obesity management provides personalised care. Elevate your health with a doctor’s recommended glucometer, buy now.